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RTS Intermediate Training Program

This document outlines a 9-week strength training program consisting of multiple exercises performed each session with increasing fatigue levels over subsequent weeks. The program follows a block periodization model, starting with general strength work in the first few weeks and transitioning to more specific competition lifts in later weeks, with the goal of peaking performance for a 1RM testing session in week 9.

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Tomer Perkin
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2K views8 pages

RTS Intermediate Training Program

This document outlines a 9-week strength training program consisting of multiple exercises performed each session with increasing fatigue levels over subsequent weeks. The program follows a block periodization model, starting with general strength work in the first few weeks and transitioning to more specific competition lifts in later weeks, with the goal of peaking performance for a 1RM testing session in week 9.

Uploaded by

Tomer Perkin
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
  • Week 1
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7
  • Week 8

Week 1

Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) No Drop Sets
Competition Raw Bench Work up to x4 @9 (Load Drop) No Drop Sets
3ct Pause Bench Work up to x5 @9 (Load Drop) No Drop Sets
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x4 @9 (Load Drop) No Drop Sets
Floor Press Work up to x4 @9 (Load Drop) No Drop Sets
Front Squat Work up to x6 @9 (Load Drop) No Drop Sets
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Thursday
Exercise Protocol
Pin Squat Work up to x5 @9 (Load Drop) No Drop Sets
Bench (touch and go) Work up to x6 @10 (Load Drop) No Drop Sets
Push Press Work up to x6 @9 (Load Drop) No Drop Sets
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Friday
Exercise Protocol
2" Deficit Deadlift Work up to x5 @9 (Load Drop) No Drop Sets
Close Grip Bench Work up to x6 @9 (Load Drop) No Drop Sets
Snatch Grip SLDL Work up to x6 @9 (Load Drop) No Drop Sets
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15
Week 2
Monday
Exercise Protocol
Squat w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue
Competition Raw Bench Work up to x5 @9 (Load Drop) 4-6% Fatigue
2ct Pause Bench Work up to x4 @9 (Load Drop) 4-6% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue
Pin Press (mid range) Work up to x3 @9 (Load Drop) 4-6% Fatigue
303 Tempo Squat Work up to x7 @9 (Load Drop) 4-6% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Thursday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x5 @9 (Load Drop) 4-6% Fatigue
Close Grip Incline Work up to x7 @9 (Load Drop) 4-6% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Friday
Exercise Protocol
Rack Pull (below knee) Work up to x4 @9 (Load Drop) 4-6% Fatigue
J.M. Press Work up to x7 @9 (Load Drop) 4-6% Fatigue
Dumbbell Rows Work up to x7 @9 (Load Drop) 4-6% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15
Week 3
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 6-9% Fatigue
Competition Raw Bench Work up to x3 @9 (Load Drop) 6-9% Fatigue
3ct Pause Bench Work up to x5 @9 (Load Drop) 6-9% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x3 @9 (Load Drop) 6-9% Fatigue
Floor Press Work up to x4 @9 (Load Drop) 6-9% Fatigue
Front Squat Work up to x5 @9 (Load Drop) 6-9% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Thursday
Exercise Protocol
Pin Squat Work up to x5 @9 (Load Drop) 6-9% Fatigue
Bench (touch and go) Work up to x8 @10 (Load Drop) 6-9% Fatigue
Push Press Work up to x5 @9 (Load Drop) 6-9% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Friday
Exercise Protocol
2" Deficit Deadlift Work up to x5 @9 (Load Drop) 6-9% Fatigue
Close Grip Bench Work up to x5 @9 (Load Drop) 6-9% Fatigue
Snatch Grip SLDL Work up to x5 @9 (Load Drop) 6-9% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15
Week 4
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue
Competition Raw Bench Work up to x4 @9 (Load Drop) 4-6% Fatigue
2ct Pause Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue
Pin Press (mid range) Work up to x2 @9 (Load Drop) 4-6% Fatigue
303 Tempo Squat Work up to x6 @9 (Load Drop) 4-6% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Thursday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x4 @9 (Load Drop) 4-6% Fatigue
Close Grip Incline Work up to x6 @9 (Load Drop) 4-6% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Friday
Exercise Protocol
Rack Pull (below knee) Work up to x3 @9 (Load Drop) 4-6% Fatigue
J.M. Press Work up to x6 @9 (Load Drop) 4-6% Fatigue
Dumbbell Rows Work up to x6 @9 (Load Drop) 4-6% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15
Week 5
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x7 @10 (Load Drop) 4-6% Fatigue
Close Grip Bench Work up to x5 @8 (Repeat) 4-6% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue
Deadlift w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Push Press Work up to x5 @8 (Repeat) 4-6% Fatigue
Front Squat Work up to x5 @8 (Repeat) 4-6% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Friday
Exercise Protocol
2ct Pause Squat Work up to x4 @9 (Load Drop) 4-6% Fatigue
Pin Press (chest level) Work up to x4 @9 (Load Drop) 4-6% Fatigue
Snatch Grip SLDL Work up to x5 @8 (Repeat) 4-6% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15
Week 6
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue
Bench (touch and go) Work up to x3 @9 (Load Drop) 6-9% Fatigue
Close Grip Floor Press Work up to x6 @8 (Repeat) 6-9% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x4 @9 (Load Drop) 6-9% Fatigue
Deadlift w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue
Military Work up to x6 @8 (Repeat) 6-9% Fatigue
2ct Pause Squat Work up to x6 @8 (Repeat) 6-9% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Friday
Exercise Protocol
Squat w/belt Work up to x2 @9 (Load Drop) 6-9% Fatigue
2ct Pause Bench Work up to x2 @9 (Load Drop) 6-9% Fatigue
Pendlay Rows Work up to x6 @8 (Repeat) 6-9% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15
Week 7
Monday
Exercise Protocol
Squat w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x6 @10 (Load Drop) 4-6% Fatigue
Close Grip Bench Work up to x4 @8 (Repeat) 4-6% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue
Deadlift w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue
Push Press Work up to x4 @8 (Repeat) 4-6% Fatigue
Front Squat Work up to x4 @8 (Repeat) 4-6% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Friday
Exercise Protocol
2ct Pause Squat Work up to x3 @9 (Load Drop) 4-6% Fatigue
Pin Press (chest level) Work up to x3 @9 (Load Drop) 4-6% Fatigue
Snatch Grip SLDL Work up to x4 @8 (Repeat) 4-6% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15
Week 8
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x2 @9 (Load Drop) 4-6% Fatigue
Close Grip Floor Press Work up to x5 @8 (Repeat) 4-6% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue
Deadlift w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Military Work up to x5 @8 (Repeat) 4-6% Fatigue
2ct Pause Squat Work up to x5 @8 (Repeat) 4-6% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Friday
Exercise Protocol
Squat w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue
2ct Pause Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue
Pendlay Rows Work up to x5 @8 (Repeat) 4-6% Fatigue
Weighted Pull Ups 3x10
Weighted Dips 3x10
Facepulls 3x15

Week 9
Monday: Squat, Bench, and Deadlift. Work up to 92% of previous 1RM for one set of one.
Wednesday: Squat, Bench, and Deadlift. Go through your warm up routine (not heavier
than 80%)
Friday / Saturday: Practice competition. Test 1RM in Squat, Bench, and Deadlift

Week 1 Monday Exercise Protocol Squat w/belt Work up to x4 @9 (Load Drop) No Drop Sets Competition Raw Bench Work up to x4 @9
Week 2 Monday Exercise Protocol Squat w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue Competition Raw Bench Work up to x5 @9
Week 3 Monday Exercise Protocol Squat w/belt Work up to x3 @9 (Load Drop) 6-9% Fatigue Competition Raw Bench Work up to x3 @9
Week 4 Monday Exercise Protocol Squat w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue Competition Raw Bench Work up to x4 @9
Week 5 Monday Exercise Protocol Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue Bench (touch and go) Work up to x7 @10
Week 6 Monday Exercise Protocol Squat w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue Bench (touch and go) Work up to x3 @9
Week 7 Monday Exercise Protocol Squat w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue Bench (touch and go) Work up to x6 @10
Week 8 Monday Exercise Protocol Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue Bench (touch and go) Work up to x2 @9

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